How to Boost Testosterone Both Naturally and Not

How to Boost Testosterone Both Naturally and Not

Testosterone is a male sex hormone responsible for male sex characteristics, sperm cell development, and fertility. The hormone plays an important role in the development of young adults during puberty, the period when children become young adults through emotional and physical changes. Moderate exercise can positively impact so much in your body; it can you have low testosterone and high libido elevate testosterone and semen levels (49), as well as improve brain function, self-esteem, and mood (50).

Because blood testosterone levels can fluctuate, it’s important to do the test in the morning before 10 a.m. In general, a normal total testosterone level is 300 ng/dL or higher. Sleep quality may also have major effects on your testosterone levels. A 2019 study involving 2,295 teenage boys and men found that impaired sleep could be linked to lower levels of testosterone.

Testosterone-boosting supplements are different from testosterone therapy. Also called androgen replacement therapy, this is a medical treatment your doctor may prescribe if blood tests show unusually low levels of testosterone. It’s also a gender-affirming treatment for people seeking more “masculine” physical characteristics, like a deeper voice and facial hair. The hormone is usually given through your skin as a gel or a patch or injected into your muscle. Maintaining a healthy weight is crucial for testosterone levels. Excess body fat, particularly around the abdomen, can contribute to lower testosterone. Losing weight through a balanced diet and regular exercise can help boost testosterone production up to 30%, according to some research.

DHEA is a hormone that helps to produce testosterone and other hormones that affect body composition. One study found that DHEA supplements are effective in increasing testosterone levels, although it varies for different groups of people. The best types of exercise to increase your testosterone levels are weightlifting and high-intensity interval training (HIIT).

Researchers found that D-aspartic acid for testosterone enhanced the hormone levels in animal studies but showed inconsistent results in human trials. Healthy women make up to 300 micrograms of testosterone in their ovaries and adrenal glands every day. A high protein diet and supplementing oleuropein (a compound from extra virgin oil) increased testosterone by 300% in rats while halving cortisol [97]. Doing 4 hours of moderate (55-70% maximum heart rate) exercise per week increased testosterone by 250% compared to doing ~2 hours of exercise in 90 obese men. Administering pure lactate (a by-product of exercise) had a similar effect [93, 94]. A meta-analysis of 29 clinical trials and over 1,000 men found that testosterone treatment increases muscle strength [17]. In a clinical trial on 57 postmenopausal women, testosterone treatment prevented bone loss and increased hip bone mineral density [34].

Chronic sleep deprivation, fragmented sleep, and obstructive sleep apnea can therefore lead to low testosterone levels. Herbal extracts such as fenugreek seed and ashwagandha root have shown positive effects on testosterone concentrations. Systematic reviews of randomized controlled trials indicate that these herbs can significantly increase testosterone levels in men4. However, the evidence is primarily based on young, nonclinical populations, and further research is needed to establish their efficacy and safety. You can take these capsules by mouth with a glass of water as directed.

Exercising, reducing stress, and getting enough sleep can all improve testosterone in the short term. However, long-term lifestyle changes are the best means of increasing levels. Ginger supplementation may also help reduce blood pressure and increase blood flow – both risk factors for sexual dysfunction. Males with severe zinc deficiency may develop hypogonadism, in which the body does not produce enough testosterone. They may also experience impotence or delayed sexual maturation.

Additional research showed overeating, and yo-yo dieting disrupted hormone levels. This effect is most evident in athletes and people who are very active. Before you buy a testosterone booster, learn about the role of testosterone and the risks and benefits of testosterone treatments. But there are a lot of misconceptions about what the treatment can and can’t do for you. Considering testosterone therapy to help you feel younger and more vigorous as you age? This can go on for months to years while a person is being treated with opioid medications.

Drug companies promote products that claim to increase testosterone, and while these might help some people, they may also slow down the body’s ability to produce testosterone naturally. According to a recent study of 9,054 men ages 19 and 39 who were of a healthy weight, normal testosterone levels range from between 264 and 916 nanograms per deciliters (ng/dL). We lead busy lives, and it’s easy to treat exercise as an afterthought. Either we don’t consistently make time for it in the first place, or we find a specific type of exercise we enjoy and put it on repeat.